Coming up at LOSE IT!!

Sunday, January 29, 2012

Gluten Free Cauliflower Crust Pizza

Cauliflower Crust Pizza (gluten free)
Ingredients for 2 servings
1 cup cooked, riced cauliflower
1 cup shredded mozzarella cheese
1 egg, beaten
1 tsp dried oregano
1/2 tsp crushed garlic
1/2 tsp garlic salt
olive oil (optional)
pizza sauce, shredded cheese and your choice of toppings*
Directions:
To "Rice" the Cauliflower:
Take 1 large head of fresh cauliflower, remove stems and leaves, and chop the florets into chunks. Add to food processor and pulse until it looks like grain. Do not over-do pulse or you will puree it. (If you don't have a food processor, you can grate the whole head with a cheese grater). Place the riced cauliflower into a microwave safe bowl and microwave for 8 minutes. There is no need to add water, as the natural moisture in the cauliflower is enough to cook itself.

One large head should produce approximately 3 cups of riced cauliflower. The remainder can be used to make additional pizza crusts immediately, or can be stored in the refrigerator for up to one week.

To Make the Pizza Crust:

Preheat oven to 450 degrees. Spray a cookie sheet with non-stick cooking spray.

In a medium bowl, stir together 1 cup cauliflower, egg and mozzarella. Add oregano, crushed garlic and garlic salt, stir. Transfer to the cookie sheet, and using your hands, pat out into a 9" round. Optional: Brush olive oil over top of mixture to help with browning.

Bake at 450 degrees for 15 minutes.

Remove from oven. To the crust, add sauce, toppings and cheese. Place under a broiler at high heat just until cheese is melted (approximately 3-4 minutes).

Enjoy!

*Note that toppings need to be precooked since you are only broiling for a few minutes.

STOP THOSE SUGAR CRAVINGS!!



If you’ve found that munching sugary snacks just makes you crave more sugary snacks, you’re not alone. Eating lots of simple carbohydrates -- without the backup of proteins or fats -- can quickly satisfy hunger and give your body a short-term energy boost, but they almost as quickly leave you famished again and craving more.


I shared with you my frustration on hidden sugars in my diet. If it wasn't for my fitness pal Where I do my online food journaling, I wouldn't have known how I was going over on my sugars lately! And I was mad cause I feel like I focus on eating really healthy foods, for the most part :). I definetly have my days when I rip open the chocoalte chip bag and dive in, but those are becoming few and far between.

So where were most of my sugars coming from? My nonfat greek yogurt, that I accidently bought in vanilla (if you can avoid buying the flavored you can save OODLES of sugars from getting into your system) Also dressings like honey mustard, then ofcourse there were some added suagars in the peanut butter I used that week, just cause it's all we had around, and you all know my love for that nutty spread!
And ofcourse I have a few fruits a day and veggies even have some sugar, the naturally occuring sugars I am aware of and still monitor, and suggest you do to! ESPECIALLY FRUITS....people think they can eat as many servings as they please. not true in my opinion.

LITLE TIP....
AMERICANS OVER CONSUME!! averaging about 22 teaspoons of added sugars per day, according to the American Heart Association, which recommends limiting added sugars to about 6 teaspoons per day for women and 9 for men.

*added sugars mean they aren't naturally occuring

Now go home and see what hidden sugars are lurking in your diet. Eating more sugars than your body uses can lead to weight gain.
ONE LAST HELPFUL TIP...
1 tsp of sugar is about 4.2 grams
so when your Soda says it has 24 grams of sugar PER SERVING get out your sugar and measure about 6 rounded teaspoons into a baggie. See if that changes your mind on that soda or not.

Sunday, January 22, 2012

Guest Speaker Alan

I really enjoyed hearing Alan's story this week. He has had amazing success with weight loss and now has such a better quality of life for it.

Things to try if you missed this week...
-Eat your biggest meal at lunch.
-Enjoy your favorite foods in smaller portions.
Alan still has 3 Oreos every night for a small snack
THANKS ALAN!!

300 clalories

This week we found out what 300 calories looks like.
If you are wanting to lose weight, and you are on a 1500 calorie diet, you really can't afford to spend more than 300 calories of your food budget on a meal. If you do you may not have room for snacks! And we know we need to keep our metabolism going by eating every 2-3 hours.


Get a visual idea of what 300 calorie meals look like

These next pictures just show you how you HAVE to know what you are eating, especially when eating out. You could easily make a 1000 calorie mistake. And no, it's not the end of te world if you do, but it sure does making losing weight difficult.








Tips for eating out that we talked about in class.....
Always go with a plan,
plan on sharing with someone
plan on splitting half your meal right off the bat and sticking it in a doggie bag to take home
Go online to the restraunt and research of few of the healthier options before you go. this one tip can SAVE your calorie budget.

2 NEW RECIPES

2 New kinda different recipes to try….
Quinoa Salad
1C Quinoa
2C chicken stock (I just use bouillon cube)
3TBSP olive oil (I usually use 2)
2TBSP lime juice (2 limes)
1 tsp red wine vinegar
1/2 tsp cumin
green onions according to taste-I use 2
1 red pepper
can of black olives
soy beans (probably about 1/2 cup-I buy the Edamame from Costco and use 1 of the bags)
1/4C cilantro
Cook Quinoa in Chicken stock (or in 2C of water with chicken bouillon cube) according to package directions--usually 15min.
Add everything to Quinoa and enjoy. It tastes better after it has sat in the fridge for a bit. I also sometimes add an avocado.

Yummy Brussell Sprouts? (is that possible)
Ingredients:
1 1/4 c. Isreali couscous
1 1/2 c. water
4 c. chopped Brussel's sprouts
2 tbsp. lemon juice
1/4 c. apple juice
sea salt and pepper
olive oil
Bring water to a boil with some sea salt then dump in couscous, cover, and let cook for about 8 minutes. While that's cooking heat your olive oil and saute the Brussel's sprouts with sea salt and pepper. When you chop up your Brussel's sprouts wash them, then cut them in half and then cut each half into a half. If leaves fall off that's fine, just add them to your mixture. Cook them until they're browned and charred, they taste better that way. Then take them off the heat and add them into the couscous. While the skillet is still hot from cooking the Brussel's sprouts just add the apple juice and reduce it so it thickens a little bit. Then mix up a tablespoon more olive oil along with the reduced apple juice and lemon juice into the mixture, stir it all up and that's all. It's so, so delicious!

Monday, January 16, 2012

Salsa and black bean soup

SALSA CHICKEN AND BLACK BEAN SOUP
-1 pound chicken (I used frozen breast tenderloins)
--1 cup dried black beans (or 2 cans, drained and rinsed)
--4 cups chicken broth
--1 cup sliced mushrooms
--1 cup frozen corn
--1 jar prepared salsa (16 oz)
--1 1/2 tsp cumin
--1/2 cup sour cream (to stir in at the end)
--shredded cheddar cheese, avocado slices, cilantro (all optional)
Throw in crock pot and cook on low for 6-8 hours or High for 4-5 hours
Garnish with sour cream and cheese and anything else you might like

BEAN RECIPES

1 cup black eyed peas
1 can (28 oz) peeled and diced tomatoes
2 cups of spinach leaves ( I added 4 and was better)
1 onion diced
1/4 cup olive oil
2 tsp salt

Preheat oven to 350 degrees. Prepare black eyed peas according to package so tender, heat olive oil add onions, spinache, and tomatoes. Cook medium high for 15 minutes. Add spinache and tomato mix to beans in casserole dish and put in oven for 15 minutes.

Was yummy. We added a little parmesan cheese to top as we served it up.

Thursday, January 5, 2012

5 habits that make us fat

HOME MADE LARA BARS!!!

These little things are soooo good. I have tried about 3 of these recipes so far and they are great! what a CLEAN snack for great energy before a workout.

CLICK HERE for more recipes.

Peanut Butter Cookie Dough Lara Bars
(gluten-free and sugar-free too!)
■1/4 cup peanut butter
■1/4 cup plus 3T raisins
■salt to taste (I used a little over 1/4 tsp, but I like salty pb cookies!)
■2 T roasted, unsalted peanuts (If you can only find salted, reduce or omit added salt)
■1/8 tsp pure vanilla extract

Throw everything into your food processor (I used an Osterizer) and combine until very smooth. Roll into balls, cookies, bars, or simply shovel the dough into your mouth, straight from the machine.

METABOLISM

I got some info off of DR. Oz website on how to boost your metabolism in 7 days. Here are some things to try if you feel like you are in need of a boost.

1. Make sure you know your basal metabolic rate...click here to find out

It's important to know how much your body really needs just to do all it's daily functions.

2. Cut out 100 calories, when people diet..especially around the new year, they are all GUNG HO! and making drastic cuts to your daily calories is not good for your metabolism. Take it easy making little tweaks here and there.

3. Add Protein! Another reminder to have a protein check. The body burns twice as many calories to digest protein than it does carbs.

4. Make sure you are eating OFTEN. And no this does not give you an excuse to eat everything in sight as often as you like! IT means eat frequently throughout the day. For example
Breakfast at 8
snack at 10
Lunch at 12:30
Snack at 3
Dinner at 6:30

5. Drink at least 3 iced drinks a day. When you drink ice cold water your body has to work extra hard to warm it to body temprature...therefor you burn more calories! :) hey we need all the help we can get right?

6. Make sure you have enough zinc in your diet. K, go check your food right now and see, we are supposed to get anywhere from 12-40 mg of zinc. It helps regulate an important hormone in our body that tells us when we are full. If that's not working properly it can be BAD NEWS. Zinc is in foods like beans, fortified cereals, other whole grains, crab, lobster...

7. Exercise in short bursts. It causes the muscles to wake up and burn calories NOW!